Training

Football Combine Training


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Combine/Pro Day preparation is one of the most high profile endeavors a physical preparation coach can undertake. It is one of the few occasions where the bright light shines on your athlete and your work is so directly impacting their performance, not to mention that the quality of that performance is so easily measured and a few hundredths of seconds or inches can have a great impact on their success.

Ray has an extremely impressive physique on his 5'8" 194 pound frame.
Ray has an extremely impressive physique on his 5’8″ 194 pound frame.

One of my favorite athlete’s I’ve ever had the opportunity to work with is Ray Holley. Ray and I began working together during his 2nd year at Orange Coast College after a season in which Ray rewrote the school’s rushing record books. Still without a major scholarship offer though, Ray came to me to prepare for the unknown. The day Ray received his scholarship offer to Louisiana Tech University is still one of my favorite moments in this field. He was literally sprinting around the gym, screaming and crying with joy, after receiving the call.

Check out this interview with Ray after his great Pro Day performance…

I was honored when Ray and his agent contacted me about preparing him for his pro day. This was going to be a unique undertaking though, as Ray was going to be finishing the final quarter of his Masters’ program at LA Tech in Ruston, Louisiana while I would be living in Orange County, CA. The combine/pro day prep process is so involved that not being able to interact with the athlete on a daily basis requires a unique athlete who can be disciplined and understand their body and the training process.

Successful combine/pro day preparation hinges upon a well struck balance between…

Alactic Speed Work-Max velocity sprint work and acceleration work done with full recoveries. I am shocked about the lack of true speed work that most college football players have done in their training career. Often when I ask them, “what kind of speed work did you do at school?” I am often met with a response like 110s or Gassers. Max velocity sprint work in the 30-60yd range is the fastest speed that the human body can reach and will have a significant carryover to strength development. Remember when organizing an athlete’s training that ‘weights follow speed’, not just in a chronological sense (you should always sprint before lifting) but also from the standpoint of if you have a great day sprinting and jumping (ie. Hitting PRs) you should reduce the workload of weights for that day to avoid ‘overflowing your cup’.

Ray running a 4.53 40yd dash at his Pro Day…

Jump Training-Developing linear and vertical power in jumping drills will not only improve your performance in the broad jump and vertical jump, it will also dramatically improve your abilities in the 10yd portion of the 40yd dash and change of direction drills. Jumps, particularly shock training like depth jumps, need to be used strategically as they present a tremendous stimulus to the body from both a speed and strength standpoint.

Ray jumping 37.5″ in the vertical at his Pro Day…

Change of Direction Work-Efficency of movement in the 3 cone drill, pro agility shuttle and for skill players the 60yd shuttle, coupled with the power/speed developed by sprinting will lead your athletes to have great success in these drills which make up about 1/3 of the testing done at the combine/pro day. These drills do not need to be trained at maximal intensity often, as the bulk of the performance gains in them will come from improved mechanics and increased alactic power and strength. , upper body maximal strength/lactic capacity training, submaximal lower body strength training and well managed recovery work via soft tissue work and aerobic capacity development.

Chad breaking down Ray’s pro agility and 3 cone drill techniques during training using the Coach’s Eye…

Upper Body Weights-For an athlete with sufficient strength levels, abilities in the 225 rep test is mostly a measure of lactic capacity of the pressing muscles. Athlete’s who can bench in the low to mid 400 pound range will experience a wide variety of performance in the 225 test due to their varying lactic capacities. Athlete’s in this range of pressing strength and beyond should focus most of their upper body training energy towards development of lactic capacity which we achieve through high rep sets at varying intensities, rest pause set and reduced ranges of motion to increase rep abilities. Athlete’s in these strength ranges do not need to put much attention towards maximal upper body strength development, as the impact this will have on their rep performance is outweighed by the stress it will place on their central nervous system. The capacity of the CNS is finite and needs to be reserved for the more important sprinting and jumping drills.

Lower Body Weights-The stimulus provided to the body through maximal speed sprinting and high intensity jumping drills is very significant and supersedes the need for high intensity lower body weights. As I mentioned before, the capacity of the CNS is finite and it needs to be reserved for sprinting and jumping. Weights in the 55-80% range for lower body exercises will be more than sufficient, when coupled with  speed/power drills, to increase the athlete’s maximal force production, all the while not detracting from the energy they have to put forth to the more important sprinting and jumping. The means utilized in lower body training sessions (front squat, back squat, box squat, belt squat) isn’t critical, just choose something that the athlete can execute with a high level of proficiency and produce a solid output on. I do suggest avoiding deadlift variations though, while they are great for improving ground contact forces, they are much more taxing to the CNS than squatting variations.

Utah St. La. Tech Football

Aerobic Development/Restorative Work-Aerobic development work done via tempo drills (running, running in water, stationary bike, etc) are an important part of the training process that will enhance fitness, improve recovery and help accelerate fat loss. Tempo runs (60/120yds for linemen, 80/160yds for big skill players and 100/200yds for small skill players at 60-75% intensity) are a must in a properly organized speed program that will allow your athletes to improve their technique and fitness, while facilitating recovery between intensive speed sessions. Doing these sessions in the pool (by doing high knees in place at 60-75% intensity) will also have therapeutic properties to the body. It is critical that you maintain the same pace and effort throughout all these reps to ensure the drills are having their desired effect. If the first rep of a 100yd tempo run is competed in 13 seconds and that represents a 7 RPE by your athlete, then the last rep of 100yd tempo runs needs to also be done in 13 seconds at a 7 RPE.

Ray’s training week was constructed as such…

Monday-Max Speed Work/Jumps/Lower Body Weights

Tuesday-Aerobic Capacity Development/Lactic Capacity Upper Body Weights

Wednesday-Change of Direction Drills/Jumps

Thursday-Restoration Work

Friday-Acceleration Work/Jumps/Lower Body Weights

Saturday-Aerobic Capacity Development/Upper Body Weights

Sunday-Off

This type of weekly organization will allow your athlete’s to properly recover between intensive sprinting sessions and give the necessary attention towards each critical component of their training. It is also likely necessary that your athlete’s perform football drills during this time, these will be best utilized on your speed/COD days, after your speed/COD work. Obviously you will need to consider the volume of running that is done in the drills when calculating total speed volume.

Ray posted great results at his pro day. Coming in a 5’8” 194 pounds, running a 4.53 40yd dash, 4.13 pro agility shuttle, 6.83 3 cone drill, 37.5” vertical, 9’11.5” broad jump and a massive 27 reps of 225 pounds on the bench press.

Chad breaking down Ray’s 40yd dash start technique using Coach’s Eye…

Check out all 13 weeks of Ray’s training plan leading up to his Pro Day at Louisiana Tech!!

Get $200 off The Juggernaut Football Manual by using the code FOOTBALL2014 before Midnight on Sunday, November 16th.
Get $200 off The Juggernaut Football Manual by using the code FOOTBALL2014 before Midnight on Sunday, November 16th.

Block 1-Weeks 1 to 3

This block was directed at building up Ray’s work capacity in sprinting, as he had not done much since the end of his season. That is why we utilized all sled or hill sprints, to limit his output capabilities and thus his potential for hamstring injury, while developing special strength in the sprinting muscles. The jumps up hill are done to also reduce Ray’s output capabilities, while also giving his joints time to acclimate to the new higher training load.

Throughout the training, the lower body weights are given percentage ranges, and need to be adjusted on how the athlete feels. Focusing on moving the weights explosively through a full range of motion. Do not feel the need to work at the top end of the given percentage range because you think you need to lift heavier or ‘work harder’. There is no squat rack at the combine/pro day, your lower body weights are a facilitator and enhancer of your performance on the field in sprinting and jumping tests.

 

Day 1Week 1Week 2Week 3
1)Warmup I, Power/Speed I
2)Sled or Hill Sprints10×20/30/40yds3x6x40yds4x4x40yds
3)Jumps Up Hill4×25×26×2
4)Squat4×5 at 50-70%4×4 at 55-75%4×3 at 60-80%
5)Box Jumps4×44×34×2
6)RDLs/Back Ext/Rev Hypers5×12-155×10-125×8-10
7)MB Absx300x400x500
 Situp and Press x20
 Russian Twists x30
 Partner Throws x50
 
Day 2
1)Warmup I, MB Mobility
2)OHB, Scoop, Rotational Throwsx10 eachx8 eachx6 each
3)Bench-8 min b/t sets225xAMAP245xAMAP265xAMAP
 205xAMAP225xAMAP245xAMAP
 185xAMAP205xAMAP225xAMAP
4)Rows/Pullups5×12-155×10-125×8-10
5a)Arms2-3×8-152-3x-8-152-3×8-15
5b)Neck2-3×8-152-3x-8-152-3×8-15
5c)Shoulders2-3×8-152-3x-8-152-3×8-15
5d)Traps2-3×8-152-3x-8-152-3×8-15
6)Tempos/Pushups/AbsSet 1-2x100ydsSet 1-2x100ydsSet 1-3x100yds
 Set 2-100,200,100Set 2-100,200,100,100Set 2-100,200,100,100
 Set 3-100,200,200Set 3-100,200,200,100Set 3-100,200,200,100
 Set 4-100,200,100Set 4-100,100,200,100Set 4-100,100,200,100
 Set 5-2x100ydsSet 5-2x100ydsSet 5-3x100yds
 
Day 3
1)Warmup I, Power/Speed I
2)20 Yd Shuttle1st 5 yds-50%x31st 5 yds + 2nd 10 yds-100% + 50% x31st 5 yds + 2nd 10 yds-100% + 50% x3
 1st 5 yds + 2nd 10 yds-100% + 50% x31st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x31st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x3
 Whole Drill-100% x3Whole Drill-100% x3
3)3 Cone Drill1st 5 yds-50%x31st 5 yds + 2nd 5 yds-100% + 50% x31st 5 yds + 2nd 5 yds-100% + 50% x3
 1st 5 yds + 2nd 5 yds-100% + 50% x31st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x31st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x3
 1st 5 yds + 2nd 5 yds + Rest of Drill-100% + 100% + 50%Whole Drill-100% x3Whole Drill-100% x3
4)Broad Jump3×34×35×3
5)Vertical Jump3×34×35×3
6)MB Absx300x400x500
 
Day 4
1)Long Warmup-Foam Roll, etc
2)Pool Tempos/Pushups/Abs2x6x40 seconds2x8x40 seconds2x10x40 seconds
 
Day 5
1)Warmup I, Power/Speed I
2)Sled Sprints from Stance3x5x10yds2x5x15 yds2x4x20 yds
3)Jumps Up Hill4×25×26×2
4)Squat4×4 at 50-70%4×3 at 55-75%4×2 at 60-80%
5)Box Jumps4×34×24×1
6)RDLs/Back Ext/Rev Hypers4×12-154×10-124×8-10
7)MB Absx300x400x500
 
Day 6
1)Warmup I, MB Mobility
2)OHB, Diving, Shot Throwsx10 eachx8 eachx6 each
3)Bench55/60/65/70/75%x560/65/70/75/80%x365×5,70×4,75×3,80×2,85×1
4)2 Board Press2×32×22×1
4)Rows/Pullups5×12-155×10-125×8-10
5a)Arms2-3×8-152-3x-8-152-3×8-15
5b)Neck2-3×8-152-3x-8-152-3×8-15
5c)Shoulders2-3×8-152-3x-8-152-3×8-15
5d)Traps2-3×8-152-3x-8-152-3×8-15
6)Tempos/Pushups/AbsSet 1-2x100ydsSet 1-2x100ydsSet 1-3x100yds
 Set 2-100,200,100Set 2-100,200,100,100Set 2-100,200,100,100
 Set 3-100,200,200Set 3-100,200,200,100Set 3-100,200,200,100
 Set 4-100,200,100Set 4-100,100,200,100Set 4-100,100,200,100
 Set 5-2x100ydsSet 5-2x100ydsSet 5-3x100yds

 

Block 2-Weeks 4 to 6

This block began to address more max speed work on Day 1 and relegating acceleration work to Day 5. We are now utilizing multiple jumps for distance on flat ground. These type of jumps are a great way to develop explosive strength and reactive/elastic strength at the same time, in my opinion making them far superior to box jump variations.

 

Day 1Week 4Week 5Week 6
1)Warmup I, Power/Speed I
2)Sprints from Stance3x5x30 yds2x5x40 yds2x4x50 yds
3)Jumps for Distance4×45×46×4
4)Squat3×5 at 55-75%3×4 at 60-80%3×3 at 65-85%
5)Box Jumps3×43×33×2
6)RDLs/Back Ext/Rev Hypers4×12-154×10-124×8-10
7)MB Absx500x500x500
 Situp and Press x20
 Russian Twists x30
 Partner Throws x50
 
Day 2
1)Warmup I, MB Mobility
2)OHB, Scoop Throwsx10 eachx8 eachx6 each
3)Box Pushups4×25×26×2
4)Bench205x3xRest Pause225x3xRest Pause245x3xRest Pause
 Rest Pause is bench 2-3 reps short of failure, rack and
 rest for 30 seconds, go again 1-2 reps short of failure, rack
 and rest for 30 seconds, go again til you think you’ll miss
 the next rep. Rest 10 minutes b/t sets
5)Rows/Pullups5×12-155×10-125×8-10
6a)Arms2-3×8-152-3x-8-152-3×8-15
6b)Neck2-3×8-152-3x-8-152-3×8-15
6c)Shoulders2-3×8-152-3x-8-152-3×8-15
6d)Traps2-3×8-152-3x-8-152-3×8-15
7)Tempos/Pushups/AbsSet 1-3x100ydsSet 1-3x100ydsSet 1-3x100yds
 Set 2-100,200,100,100Set 2-100,200,100,100Set 2-100,200,100,100
 Set 3-100,200,200,100Set 3-100,200,200,100Set 3-100,200,200,100
 Set 4-100,100,200,100Set 4-100,100,200,100Set 4-100,100,200,100
 Set 5-3x100ydsSet 5-3x100ydsSet 5-3x100yds
 
Day 3
1)Warmup I, Power/Speed I
2)20 Yd Shuttle1st 5 yds + 2nd 10 yds-100% + 50% x31st 5 yds + 2nd 10 yds-100% + 50% x21st 5 yds + 2nd 10 yds-100% + 50% x1
 1st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x31st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x21st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x1
 Whole Drill-100% x3Whole Drill-100% x4Whole Drill-100% x5
3)3 Cone Drill1st 5 yds + 2nd 5 yds-100% + 50% x31st 5 yds + 2nd 5 yds-100% + 50% x21st 5 yds + 2nd 5 yds-100% + 50% x1
 1st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x31st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x21st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x1
 Whole Drill-100% x3Whole Drill-100% x4Whole Drill-100% x5
4)Depth Broad Jump3×4 from 12″3×3 from 18″3×2 from 24″
5)Depth Vertical Jump3×4 from 12″3×3 from 18″3×2 from 24″
6)MB Absx500x500x500
 
Day 4
1)Long Warmup-Foam Roll, etc
2)Pool Tempos/Pushups/Abs2x10x40 seconds2x10x40 seconds2x10x40 seconds
 
Day 5
1)Warmup I, Power/Speed I
2)Sprints from Stance3x5x10yds2x5x15 yds2x4x20 yds
3)Jumps for Distance4×45×46×4
4)Squat3×4 at 55-75%3×3 at 60-80%3×2 at 65-85%
5)Box Jumps4×34×24×1
6)RDLs/Back Ext/Rev Hypers4×12-154×10-124×8-10
7)MB Absx500x500x500
 
Day 6
1)Warmup I, MB Mobility
2)OHB, Diving Throwsx10 eachx8 eachx6 each
3)Bench 1 sec pause 1″ off chest55/60/65/70/75%x560/65/70/75/80%x365×5,70×4,75×3,80×2,85×1
4)3 Board Press2×32×22×1
4)Rows/Pullups5×12-155×10-125×8-10
5a)Arms2-3×8-152-3x-8-152-3×8-15
5b)Neck2-3×8-152-3x-8-152-3×8-15
5c)Shoulders2-3×8-152-3x-8-152-3×8-15
5d)Traps2-3×8-152-3x-8-152-3×8-15
6)Tempos/Pushups/AbsSet 1-3x100ydsSet 1-3x100ydsSet 1-3x100yds
 Set 2-100,200,100,100Set 2-100,200,100,100Set 2-100,200,100,100
 Set 3-100,200,200,100Set 3-100,200,200,100Set 3-100,200,200,100
 Set 4-100,100,200,100Set 4-100,100,200,100Set 4-100,100,200,100
 Set 5-3x100ydsSet 5-3x100ydsSet 5-3x100yds

 

Block 3-Weeks 7 to 9

Block 3 sees the introduction of flying sprints, which will greatly enhance the athlete’s top speed abilities through the use of longer distances with a submaximal lead in and maximal speed section. These are the fastest you will be able to run and thus will place a great stress on the hamstrings. At any point if you feel a twinge/tightness/etc in your hamstrings you need to shut down your training for the day. Ensure that you are thoroughly warmed up before beginning your sprinting.

 

Day 1Week 7Week 8Week 9
1)Warmup I, Power/Speed I
2)Flying Sprints2x5x20yds (20 yd lead in, 20 yd flying)2x4x25 yds (20 yd lead in, 25 yd flying)2x3x30yds (20 yd lead in, 30 yd flying)
3)Depth Vertical Jumps2×5 from 18″2×4 from 24″2×3 from 30″
4)Depth Broad Jumps2×5 from 18″2×4 from 24″2×3 from 30″
5)Squat2×6 at 55-75%2×5 at 60-80%2×4 at 65-85%
6)RDLs/Back Ext/Rev Hypers3×12-153×10-123×8-10
7)MB Absx500x500x500
 Situp and Press x20
 Russian Twists x30
 Partner Throws x50
 
Day 2
1)Warmup I, MB Mobility
2)OHB, Scoop Throwsx5 eachx5 eachx5 each
3)Rebound Pushups4×25×26×2
4)Bench225x3xAMAP from 2 Board225x3xAMAP from 1 Board225x3xAMAP from Chest
 10 min rest b/t sets10 min rest b/t sets10 min rest b/t sets
 
 
 
5)Rows/Pullups5×12-155×10-125×8-10
6a)Arms2-3×8-152-3x-8-152-3×8-15
6b)Neck2-3×8-152-3x-8-152-3×8-15
6c)Shoulders2-3×8-152-3x-8-152-3×8-15
6d)Traps2-3×8-152-3x-8-152-3×8-15
7)Tempos/Pushups/AbsSet 1-3x100ydsSet 1-3x100ydsSet 1-3x100yds
 Set 2-100,200,100,100Set 2-100,200,100,100Set 2-100,200,100,100
 Set 3-100,200,200,100Set 3-100,200,200,100Set 3-100,200,200,100
 Set 4-100,100,200,100Set 4-100,100,200,100Set 4-100,100,200,100
 Set 5-3x100ydsSet 5-3x100ydsSet 5-3x100yds
 
Day 3
1)Warmup I, Power/Speed I
2)20 Yd Shuttle1st 5 yds + 2nd 10 yds-100% + 50% x11st 5 yds + 2nd 10 yds-100% + 50% x11st 5 yds + 2nd 10 yds-100% + 50% x1
 1st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x11st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x11st 5 yds + 2nd 10 yds + 3rd 5 yds-100% + 100% + 50% x1
 Whole Drill-100% x5Whole Drill-100% x4Whole Drill-100% x3
3)3 Cone Drill1st 5 yds + 2nd 5 yds-100% + 50% x11st 5 yds + 2nd 5 yds-100% + 50% x11st 5 yds + 2nd 5 yds-100% + 50% x1
 1st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x11st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x11st 5 yds + 2nd 5 yds + Rest of Drills-100% + 100% + 50% x1
 Whole Drill-100% x5Whole Drill-100% x4Whole Drill-100% x3
4)Broad Jumps2×52×42×3
5)Vertical Jump2×52×42×3
6)MB Absx500x500x500
 
Day 4
1)Long Warmup-Foam Roll, etc
2)Pool Tempos/Pushups/Abs2x10x40 seconds2x10x40 seconds2x10x40 seconds
 
Day 5
1)Warmup I, Power/Speed I
2)Sprints from Stance2x5x15yds2x4x20yds2x3x25yds
3)Depth Vertical Jumps2×4 from 18″2×3 from 24″2×2 from 30″
4)Depth Broad Jumps2×4 from 18″2×3 from 24″2×2 from 30″
5)Squat2×5 at 55-75%2×4 at 60-80%2×3 at 65-85%
6)RDLs/Back Ext/Rev Hypers3×12-153×10-123×8-10
7)MB Absx500x500x500
 
Day 6
1)Warmup I, MB Mobility
2)OHB, Diving Throwsx10 eachx8 eachx6 each
3)2 Board Press55/60/65/70/75%x560/65/70/75/80%x365×5,70×4,75×3,80×2,85×1
 
4)Rows/Pullups5×12-155×10-125×8-10
5a)Arms2-3×8-152-3x-8-152-3×8-15
5b)Neck2-3×8-152-3x-8-152-3×8-15
5c)Shoulders2-3×8-152-3x-8-152-3×8-15
5d)Traps2-3×8-152-3x-8-152-3×8-15
6)Tempos/Pushups/AbsSet 1-3x100ydsSet 1-3x100ydsSet 1-3x100yds
 Set 2-100,200,100,100Set 2-100,200,100,100Set 2-100,200,100,100
 Set 3-100,200,200,100Set 3-100,200,200,100Set 3-100,200,200,100
 Set 4-100,100,200,100Set 4-100,100,200,100Set 4-100,100,200,100
 Set 5-3x100ydsSet 5-3x100ydsSet 5-3x100yds
 

 Block 4-Week 13 (Peak)

During the final week of Block 3, Ray suffered a slight hamstring pull. So during this peak phase we had to make an adjustment to his running. High knees done with maximal intensity, from the standpoint of trying to do as many foot contacts as possible over a given distance-not traveling forward at a fast rate, are a good replacement stimulus for sprinting for athlete’s with hamstring injuries.

Monday
1) Warmup I, Power/Speed
2) Sled Resisted High Knees-5×10/15/20yds
3) 20 yd Shuttle-3 reps at 90% intensity
4) 3 Cone Drill-3 reps at 90% intensity
5) Depth Vertical Jumps-2×3 from 24″
6) Depth Broad Jumps-2×3 from 24″
7) Squat-2×3 at 225, only if it doesn’t bug your hamstring. Front squats may be less stressful
8) Abs x300 Total
Tuesday
1) Pool or Bike Tempos-2x6x40 seconds
2) OHB, Scoop Throws x5 each
3) Box Pushups 4×2
4) 2 Board Press-225x2x15
5) Row/Pullups-3×12-15
6) Arms, Neck and Shoulders-2 to 3 sets of 8-15 of each
Wednesday
1) Warmup I, Power/Speed
2) Sled Resisted High Knees-3×10/15/20yds
3) 20yd Shuttle-2 reps at 90% intensity
4) 3 Cone Drills-2 reps at 90% intensity
5) Vertical Jumps x5 at 90% intensity
6) Broad Jumps x5 at 90% intensity
7) Abs x300 Total
Thursday
1) Pool or Bike Tempos-2x6x40 seconds
Friday
1) Warmup I, Power/Speed
2) 90% Sprints-3×10, 2×20, 1×30, 1×40
3) 20yd Shuttle-2 reps at 90%
4) 3 Cone Drill-2 reps at 90%
5) Vertical Jumps-3 reps at 90%
6) Broad Jumps-3 reps at 90%
7) Squat-2×2 at 225
8) Abs x300 total
Saturday
1) Pool or Bike Tempos-2x6x40 seconds
2) OHB, Scoop Throws x5 each
3) Box Pushups 4×2
4) 3 Board Press-Up to 315×3
5) Row/Pullups-3×12-15
6) Arms, Neck and Shoulders-2 to 3 sets of 8-15 of each
Sunday
Off
Monday
1) Warmup I, Power/Speed
2) 90% Sprints 3×10, 2x20yds
3) Pool or Bike Tempos-1x6x40 seconds
Tuesday
Pro Day!
Diet
Nutrition is a critical component of performance and improved body composition. Ray came in at a JACKED 194 pounds on his 5’8″ frame by following this plan…
Low Days were on Sunday and Thursday. High Days were Monday and Friday and Medium Days were Tuesday, Thursday and Saturday.
Low Days-3040 Caloreis, Protein-265g Protein, Fats-220g
Meal 1 (Immediately at wakeup)-Hot Green Tea or Coffee, 2 TBSP of Coconut Oil or Heavy Cream
Meal 2 (3 hours after wakeup)-Meats, Fats, Large Veggie Serving
Meal 3 (2-3 hours later)-Whey/Casein Protein Shake w/ added fats
Meal 4 (2-3 hours later)-Meats, Fats, Large Veggie Serving
Meal 5 (2-3 hours later)-Whey/Casein Protein Shake w/ added fats
Meal 6 (2-3 hours later)-Meats, Fats, Large Veggie Serving
High Days-3600 Calories, Protein 360g, Fats 120g, Carbs 270g
Meal 1 (Immediatley at waekup)-Hot Green Tea or Coffee, 2 TBSP of Coconut Oil or Heavy Cream
Meal 2 (Pre Training)-Whey Protein Shake
Meal 3 (During Training)-Whey Protein Shake mixed with chocolate milk, banana
Meal 4 (Post Training)-Whey Protein Shake mised with water, banana
Meal 5 (1-2 hours later)-Meats, Fats, Large Veggie Serving
Meal 6 (2-3 hours later)-Whey/Casein Protein Shake w/ added fats
Meal 7 (2-3 hours later)-Meats, Carbs, Large Veggie Serving
Meal 8 (Bedtime, optional)-Whey/Casein Protein Shake, banana
Medium Days-3325 Calories, Protein 330g, Fats 150g, Carbs 165g Carbs
Meal 1 (Immediatley at waekup)-Hot Green Tea or Coffee, 2 TBSP of Coconut Oil or Heavy Cream
Meal 2 (Pre Training)-Whey Protein Shake
Meal 3 (During Training)-Whey Protein Shake mixed with chocolate milk, banana
Meal 4 (Post Training)-Whey Protein Shake mised with water, banana
Meal 5 (1-2 hours later)-Meats, Fats, Large Veggie Serving
Meal 6 (2-3 hours later)-Whey/Casein Protein Shake w/ added fats
Meal 7 (2-3 hours later)-Meats, Fats, Large Veggie Serving
Meal 8 (Bedtime, optional)-Whey/Casein Protein Shake w/ added fats
Protein FoodsCarbs FoodsFats FoodsVeggies
Ground Beef-7g/ozSweet Potatoe-6g/ozNatural Peanut Butter-7g/tbspSpinach, Brocolli,
Chicken Breast-6g/ozWhite Potatoe-5g/ozCoconut Oil-14g/tbspGreen Beans, Cauliflower,
Steak-5g/ozRed Potatoe-4g/ozOlive Oil-14g/tbspPeppers, Kale
Salmon-6g/ozBrown Rice-21g/ozAvocado-4g/oz
Turkey-5g/ozWhite Rice-22g/oz
Oatmeal-22g/oz
Ezekiel Bread-
Pasta-21g/oz
Banana-6g/oz
Apple-4g/oz
Chocolate Milk-26g/cup

Chad Wesley Smith is the founder and head physical preparation coach at Juggernaut Training Systems. Chad has a diverse athletic background, winning two national championships in the shot put, setting the American Record in the squat (905 in the 308 class, raw w/ wraps) and most recently winning the 2012 North American Strongman championship, where he earned his pro card. In addition to his athletic exploits, Chad has helped over 50 athletes earn Division 1 athletic scholarships since 2009 and worked with many NFL Players and Olympians. Chad is the author of The Juggernaut Method and The Juggernaut Method 2.0.

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